TMC Performance, Kevin Coach, Owner-Operator

Coach
Kevin Mulcahy

A general health program for adults with gym only accessFeatures
1 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 3-week program
Sunday
Fundamentals D1 P1 (Franck Fog)

A1

Dead Bug

3 x 10

A2

Palloff Press w/Rotation

3 x 6

A3

Bird Dog

3 x 10

A4

SB Straight Leg Bridge With SL Lift

3 x 20

B1

DB Good Morning

3 x 15

B2

Push-Up

3 x 15

C1

Romanian Deadlift

4 x 8

C2

DBl Bench Press

4 x 8

D

HICT Spin Bike

1 x 20:00

Monday
Fundamentals D2 P1 Cardiac Output (Franck Fog)

A1

Ankle Dorsi-Planter Flexion Combo

2 x 8

A2

Isometric Squat

2 x MAX @ 35.27 kg

A3

Rotational Squat (Hip Mobility - Hamstring Dominant)

2 x 6

A4

Bench-Dowel Thoracic Spine Mobilization

2 x 8

A5

YTW

2 x 6

A6

Static Hip 90/90 w/Thoracic rotation

2 x 6

B1

Assault Bike

6 x 6 @ 10

B2

Rest

6 x 24

C1

HICT Spin Bike

C2

Russian KB Swing

C3

Hill Walk on Treadmill

C4

DB Thrusters

C5

Wall Balls

C6

Stairs

C7

Pillar to Plank Press Up

C8

No Hands Get Up

Tuesday
Fundamentals D3 P1 INterval Training (Franck Fog)

A

Blood Flow Restoration Circuit 1

B1

Russian KB Swing

1 x 15

B2

1-Arm KB Row

1 x 5

B3

Goblet Squat

1 x 10

C1

Assault Bike

5 x 3:00 @ 280

C2

Rest

Wednesday
Fundamentals D4 P1 (Franck Fog)

A1

McGill Curl Ups

2 x 10

A2

Captain Morgan Side Plank Updated video

2 x 3 @ 5

A3

Plank

2 x 1:00

A4

Single Leg Glute Bridge

2 x 8

B1

Tempo Goblet Squat

3 x 8

B2

Inverted Row

3 x 12

C1

Barbell Split Squat

4 x 8

C2

Tempo One Arm Rows

4 x 8

D1

Assault Bike

6 x 0:15 @ 0:45

D2

Rest

1 x 2:00

D3

Assault Bike

6 x 0:15 @ 0:45

D4

Rest

1 x 2:00

Thursday
Fundamentals D2 P1 Cardiac Output (Franck Fog)

A1

Ankle Dorsi-Planter Flexion Combo

2 x 8

A2

Isometric Squat

2 x MAX @ 35.27 kg

A3

Rotational Squat (Hip Mobility - Hamstring Dominant)

2 x 6

A4

Bench-Dowel Thoracic Spine Mobilization

2 x 8

A5

YTW

2 x 6

A6

Static Hip 90/90 w/Thoracic rotation

2 x 6

B1

Assault Bike

6 x 6 @ 10

B2

Rest

6 x 24

C1

HICT Spin Bike

C2

Russian KB Swing

C3

Hill Walk on Treadmill

C4

DB Thrusters

C5

Wall Balls

C6

Stairs

C7

Pillar to Plank Press Up

C8

No Hands Get Up

Are you really?FIT ? Fundamentals Phase 1